Tag Archives: talk

Jared Enderton Highlights

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​Yesterday on Weightlifting Talk, Jon and I had Nationally Ranked Weightlifter Jared Enderton on the show. This guy is the best example of melting pot that I have ever witnessed. He has personally worked with Steve Gough in Montana, Cal Strength in the glory days, Average Broz’s in Las Vegas, and the Olympic Training Center. I was more interested in what was going on at the OTC now. Coach Zygmunt has an awesome philosophy for weightlifting. He takes a very comprehensive approach developing the entire structure of the lifter.

​In this article, I am going to give you some common themes that were present in all the camps. These are cues and programming points that are universal to all the great coaches. They are as follows:

• Be aggressive on all stages of the pull

• Be fearless! If you are not fearless now, learn to be fearless in the future.

• Use the Back Squat and Front Squat to get strong.

• Don’t be satisfied with mediocre weights

• Olympic weightlifting requires a lot of sessions per day and a lot of hard work per session

• If you say that you want to be an Olympian, be prepared to do what that takes: years of not missing sessions, eating right, sleeping right, missing family events, not partying, and a daily fearless approach to the bar.

​Jared talked highly of Coach Zygmunt at the Olympic Training Center in Colorado Springs, CO. Personally, I learned the most from Jared’s explanation of the program at the OTC. Here are some of those highlights:

• If you have a weakness, attack that weakness before moving on. For example, if you have a bad rack position in the Clean, attack it with paused front squats keeping all the hand on the bar, Sotts Press from the front rack position, and cleans keeping the hook grip. When the position is fixed, then go heay.

• Get strong in the entire movement of the lifts. They would do complexes mainly until the last 21 days before a competition.

• This goes back to point one, but if you can’t do a Snatch Grip Behind the Neck Sotts Press heavy without altering your position, then focus on the exercise. Jared said that if you can’t perform this exercise properly, you are leaving kilos on the platform.

• Another point was that instead of coaches complaining about athletes holding their position during the pull, get their posterior chain strong. Keeping the weights in tight is a difficult thing and requires a lot of strength.

• I also loved the part about Back Squatting up to a heavy single before Cleaning or Snatching to get all the fibers recruited.

​Anyway, if I were you, I would go back and listen to the episode (http://www.spreaker.com/user/weightlifting_talk/jared-enderton ).

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Weightlifting Talk Questions Answered

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Question: Hey Travis, hope I’m not late asking questions to make the blog post in leiu of Weightlifting Talk. Got a really good female powerlifter (prepping for IPL Worlds) that is struggling to stay back on he deadlifts. She looks like she’s set up in a good position with her shoulders above the bar, and arms vertical. Then her first movement is to raise her hips and shift her shoulders forward without the bar moving. Any tips/drills to use to prevent this from happening?

Here’s a link to a Coach’s Eye video of her lifting, if it helps explain things:

http://www.coachseye.com/neYY

Thanks a lot!

Answer: There should be a shift right before the bar leaves the ground from the balls of the feet to the heels! Another thing is to drop the butt and raise the chest a little more. Also if you flare your knees slightly, this will bring your hips closer to the bar. This will also change the center of gravity more in your favor. The Chinese do this with Olympic weightlifting. I’ll make a video later today explaining what I am talking about.

Question: Question for cancelled weight lifting talk. What is the appropriate level of intensity when training weight lifting? Coming from a cross fit background I have a hard time gauging how much rest between sets.

Answer: Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. I believe your question is more about work capacity and rest intervals. I would take about 1-3 minutes between sets because in a competition worst case scenario you will follow yourself and have two minutes between lifts. Therefore an average of two minutes will prepare your body for that two minute period. Let me know if this answers your question.

Question: Hi Travis. Love listening to you on Weightlifting Talk. I recently took Jon’s level 1 and loved it. My next is your powerlifting seminar. I like OLY but LOVE Power !!! I just started a new training cycle for a meet in November. I’m struggling with what to eat before I lift and after. I usually lift at 5:45 am. Today I had a whey shake and banana. I put in 1 1/2 hr of heavy bench & accessories. Then I had eggs, bacon and sweet potato fries. I feel totally wiped. Is there a supplement or something different I can do for recovery? Of course, I work 8-4 daily. So I cook ahead and re-heat a lot. thanks

I think your biggest problem is going to be getting enough calories. The first step to solving your problem is making a food journal and seeing how many you’re getting. My idea is you’re probably not getting enough. You’re probably under eating and not getting enough of good carbs. Starches are your friend so think sweet potatoes and carrots. You need to eat to perform. Another thing to look at is your sleep, 7 and a half to 9 hours wouldn’t hurt. I know that isn’t feasible for everyone but sleep is a huge factor in performance. Let me know what those calories per day numbers are and we can go from that. ~mobilitah Moses

Question: @JoshCanaris: @AttitudeNation @MashElite Q for today’s Podcast. Can Powerlifting movements (Back Sq, DL, BP, OHP) be trained every day (i.e Bulgarian?)

Answer: The problem with doing the Powerlifts everyday is the time under tension is so much higher than the Olympic lifts. The extra time under tension causes more hypertrophy than the Olympic lifts, so a little more recovery is needed. I believe that you can definitely perform the Powerlifts more like 3-4 times per week which is a lot more than people prescribed in the past. Of course you would want to wave volume and intensity both weekly and monthly.

Question: @DRHtraining: @MashElite have you written any articles about training for both weightlifting and powerlifting at the same time? if so can you post a link.

Answer: This is a great question, and no I don’t have an article. Most of my team trains like this, so we can be ready to taper for each. We are in to being strength athletes, and each of my athletes are designed better for one or the other. Caleb for example is a National Powerlifter, and a Collegiate National Powerlifter. As they advance normally they will gravitate toward the sport that they are better at. I’ve trained like this most of my life except for the six years that I dedicated to Powerlifting. Here is an example workout:

Monday
Snatch medium intensity
Squat heavy
Snatch Pulls progressing to Snatch DLs
Standing Military Press

Tuesday
Power Snatch
Power Clean
OH Squats
Jerks from Box
Bentover Rows

Wednesday
Clean & Jerk medium
Front Squats Heavy
Clean Pulls progressing to DLs
Bench Press repetition method

Thursday
Off

Friday
Max Snatch
Max Clean & Jerk

Saturday
Max Effort Squat (a version of squat)
Max Effort Bench (a version of squat)
Max Effort Deadlift (a version of DL)
Assistance (target what you are weak at)

Notice that you are Snatching three times, Clean & Jerking three times, pressing three times, pulling three times, and squatting three times all in five days, so it’s totally possible. For more precise programming email me at Travis.Mash@MashElitePerformance.com.

Question: Just started the #ANP programing!! Whats the best order when you have a slowlift, O-lift, and WOD on the same day…?

Answer: It all depends on your main goals and where you are in your programming, but if you take energy systems into consideration, O-Lifts, Slow Lifts, and then Met Con.

Question: What are you thoughts on the starting position in the C&J? Wide .. narrow? Does it depend on the lifter?

Answer: For the most part Close allows the arms to move quicker, but if you are mobile, a wider grip allows for a shorter stroke in the jerk. Wider also brings the bar higher on the hips in the power position.

Question: I have a question for you, and you can post it on weightlifting talk today. I won’t be able to listen, but I’d love to have this addressed. I have a talented female lifter that can go far in either powerlifting or weightlifting under the right guidance. The problem is that she has scoliosis. Her father is concerned about that factor as he should be. Realistically, how much of a limiting factor is the scoliosis in terms of competitive lifting, and should it keep her from competitive lifting?

Answer: First I have to say consult a qualified Doctor’s opinion, and for me I would have to know how severe. With that being said one of the greatest Powerlifters of all-time, Lamar Gant had major scoliosis. His torso would actually shrink when he deadlifted. I believe that it’s definitely possible. Here is a video of Lamar:

Keep the questions coming guys! I love it! If you are interested in a seminar, online programming/coaching, supplements, or t-shirts, go to:

http://www.MashElitePerformance.com

Or email me at:

Travis.Mash@MashElitePerformance.com

P.S. check out this video full of knowledge and awesomeness!

Weightlifting Talk Answers

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Weightlifting Talk Answers

Guys we got cut off, so I answered a few more of the Twitter and Facebook questions here on my blog! I’m going to start doing this every time because we owe you guys for listening and being a part of The Nation and MashElite! I seriously love you guys!

1. Question one of my athletes had: When following a program that requires using a max to base percentages off of, should that max me a max you can hit almost all the time or should it be a PR..? I know for myself there is a difference in getting psyched up and hitting a PR and my max.. Usually I tell them to go 10 or 15 pounds below there PR..Smolov squat program, Hatch, Etc..

Answer: We base our percentages off our PR, but when an athlete is having a bad day, I will lower his number. It’s all about being a good coach, knowing your athlete, and having a good eye. Definitely in the squat I would base it off the PR. The less neuromuscular the lift is, the more true to the PR one should stay.

2. Few questions:
Any tips to save the lifts if I am missing behind in the snatch?

In the catapult is there a difference in technique when doing powers? And how do you prevent feet from going too wide in powers (especially the clean). If I try to keep the feet in the proper catch position I end up riding the weight down in a heavy power clean attempt.

Thanks!

Answer: In the Snatch if you feel the bar going behind, shift your knees and butt back. That will bring the bar back forward, and you can do the opposite from losing the bar behind.

With the powers if you have to ride it down, then you aren’t powerful enough for the weight. A bad power is an indicator that you lack strength, so I would spend some more time squatting. Remember though Jon isn’t great at Powers, but he kills people in the lift.

3. Travis can you talk about how you would train a boxer as far as strength and conditioning goes? Thanks boss!

Answer: I would stay away from a lot of hypertrophy in the upper body. I would do the Olympic lifts and squats because if a person has powerful hips, they are going to throw a powerful punch. I would work a lot of rotational exercises into the mix with med balls, cables, and/or bands. Last I would focus on relative strength which basically means pound for pound a lot of body weight work.

4. @ACalex919: @attitudenation @mashelite i have slight pain in my left high hamstring when a2g squat. Should i do some mobility and keep lifting or rest?

Answer: No mobility!!! It depends on what happened. If you received a slight tear, you will tear it worse. Go to a practitioner! Guys find a Doc that is versed in A.R.T.,, Graston, etc.! A soft tissue practitioner is Gold! @DrGSportsDoc is my guy! Dr. Gray baby!

5. @pa_fit: @MashElite @ryanpatrick24 @AttitudeNation If could chg 1 thg bout each others sport what would it be? #crossfit #weightlifting #powerlifting

That’s easy! Weightlifting should be more exciting like Jon makes it! Enough of the golf claps and following the bar down. Powerlifting needs to get rid of the equipment, and make all their lifts more legit! Crossfit needs to tighten their form up on all of their Olympic and Power lifts!

If you have any more questions, email me at:

Travis.Mash@MashElitePerformance.com

Or on my website at:

http://www.MashElitePerformance.com

Obesity in America

Obesity in America

​Yesterday on Weightlifting Talk(My Weekly Podcast with Jon North and Ryan Grady)we talked about Obesity in America. We definitely went a little over the top because that is what we do most of the time, but there were some points that we made that I am sticking by. One of our listeners, who is also a friend, made the point that none of us had ever been obese, so it would be easy on our parts to think that we have the answer. I agreed with her, and then I realized that we were on a very serious topic. I back tracked a little because I remembered that Martin Rooney had made the point that it was our job to educate and help people. I don’t want to be the person that makes fun of, chastises, or belittles someone. I want to be a source of knowledge, and I want to lend a compassionate heart to people in need.

​With that being said I find myself at a crossroads in my career as a Strength and Conditioning Coach. I have always been drawn to athletes and adults that like to train like athletes, but I want to be a part in helping all people. We already offer Crossfit, Group Personal Training, and Semi-Private Training, so I want to be a part in educating the community. Obesity is a killer folks! It’s not cancer! It’s something that we can control, and it is something that we can fix. We are adding Training For Warriors at Mash Elite Performance which is a way of training that was designed by Martin Rooney. It was designed around fighters and wrestlers, but now Martin is using it to get the world in shape. My friend and partner Chris “Ox” Mason will be coaching the groups, and I promise he is just as motivational as Martin. Ox is also someone that lives by what he coaches because he is a 41 year old jacked man!

​More than just adding programs I want to start a series of educational seminars open to the community. I want coaches, parents, athletes, and everyone else to come and learn the truth about nutrition, fitness, and health. I still love my athletes, but I want to affect my community. I believe that God has put me in a place to help others and share His love. That is exactly what I want to do. I will be announcing the dates for these seminars in the next couple of weeks.

​One of the points that we made I am definitely stick too, and that is if a young child is morbidly obese, that is child abuse. The child’s habits are being formed by the parents, and the food in the house is not up to the child. First I would like to educate the parents and the family, but if the parents aren’t willing to change, then they need to be punished. When a child is obese, their chance of heart disease is forever increased. This could be looked at as attempted murder, since obesity leads to heart disease, stroke, diabetes, and types of cancer. I’m not condemning. I am just saying that America needs change in this area. We need to wake up as a country, and start taking responsibility.

​As far as obesity for adults that is your choice. If that is what you want, well do what you want. It’s sad because it kills you, affects your work, affects your ability to play with your children and friends, and it simply makes living life harder, but if that is what you want, then that is none of my business. If you see it as a problem, then get help. You are right when you say that I don’t know what it is like, but I have had other problems. I didn’t ignore the problems, and I didn’t make excuses for having them. I found help from professionals, and more importantly for me I found Christ. Yesterday has given me a new passion. I want to help people! I want to see a healthy America! I look forward to starting our new “Learn to do Life” Seminars!

​If you have any questions, email me at Travis.Mash@MashElitePerformance.com or check out the website at http://www.MashElitePerformance.com

Here is a link to the Weightlifting Talk Episode with Martin Rooney!

http://www.spreaker.com/user/weightlifting_talk/martin_rooney

Weightlifting Talk with Martin Rooney and Ox Mason

Weightlifting Talk with Martin Rooney and Ox Mason
​Tuesday was one of the most educational and motivational Weightlifting Talks of all-time! My co-host and friend The Jon North was out of town in Venezuela representing the USA in the Pan American Championships. However just recently my friend and colleague Martin Rooney made the move from New Jersey to Cornelius, NC, so I asked him to come on the show and drop a little knowledge. Well Drop Knowledge he did! First let me give you a little background about Martin. Martin threw Javelin at Furman University. Martin has a Master of Health Science and a Bachelor of Physical Therapy, so this guy is no regular meathead. Martin went on to be a member of the US Bobsled Team, and from there met up with Bill Parisi. Martin and Bill built what is now Parisi Speed School with locations all over the world. Martin is also the founder of Training for Warriors which is a quickly growing movement. Training For Warriors or TFW is a training style developed by Martin to get people in the best shape of their lives. It’s not like a lot of mindless programs that just try to beat a person into the ground, but it is a program that is designed to make trainees get in shape and feel better. Martin is the go to guy in America for speed development, and he has trained more first round draft picks for the NFL, NBA, and the Major Leagues than any other strength and speed coach in America. He also trains several of the top MMA Fighters in the world, so my point is that this guy’s resume can’t be rivaled.
​I was excited to have him on the show for several reasons. First Martin is the most inspirational guy on the planet. He will simply make you want to get in shape and take hold of your life. He not only knows what he is talking about, he lives it, believes in it, and more than anything he wants to help others achieve their goals. We covered several topics mainly that I selfishly wanted to know his take on. My favorite was: How do you actually get someone fast? Here was his four point answer:
1. Believe in your athlete, and they will believe in themselves.
2. Relative body weight strength is crucial. Bottom line get your athlete strong, and keep their body fat down, and they will get fast.
3. Practice the speed event often.
4. Technique tuning up
Guys there is no magic formula! Get them strong! A common theme that I have heard from all of my peers in the industry is get your athlete strong, keep their body fat down, believe in them, and practice the events. I here over and over from parents that they want me to work on speed with their child, but they don’t want a lot of strength training. The statement itself doesn’t make a lot of sense. If you want your car to go faster, you have to put a bigger engine in it. I also hear a lot about stunting of growth, or the old school growth plate theory. Well Martin absolutely kills all of those theories! He made the best points by stating, “How can we ask our kids to mow the yard, take out the trash, or help in the hay, but we are afraid of strength training?” Landing from a jump causes a force greater than 6-7 times our body weight, but yet we are afraid of a 30% of bodyweight kettlebell If we are going to allow our children to play sports, then we need to prepare them for impact of the game. Look at soccer it is the worst! You have these tiny girls and boys running around, jumping, cutting, and hitting a ball with their little heads year round, but we aren’t having them do any strength training to prepare them for such abuse. Why do you think that ACL injuries and Concussions are through the roof in that sport? In my opinion that is near negligence. I don’t believe that it is intentional negligence, but a lack of education. That is the job of Strength and Speed Coaches like Martin and me. I also hear all the time not to do squats because parents are afraid that squats will make an athlete slow. Well someone should have told Barry Sanders that because he squatted 600lbs for set after set, and Michael Johnson the amazing sprinter who worked out with 500lbs in the Squat. I believe that it is time for a paradigm shift in American Strength and Speed Programs. If you ask any credible Strength and Speed Coach about what are the components of a great program, they will all tell you to get the athlete strong, keep him optimally mobile, keep their relative strength high, body fat down, and sprint a lot. If you are going to a coach with lots of ladders, parachutes, and other forms of bells and whistles, leave now and get a coach. Coach Kenn from the Carolina Panthers said it best, “If you want your athlete fast, get them stronger. If you want your athlete to jump higher, get them stronger. If you want to prevent injuries, get them stronger.”

If you want to educate yourself about the truths of strength and speed training, here is a link to the podcast with Martin, Ox, Ryan, and me!

http://www.spreaker.com/user/weightlifting_talk/martin_rooney

For all of our staff’s blogs, our store complete with t-shirts, programming, and DVDs, and our list of events check us out on:

http://www.MashElitePerformance.com

I Love My Life and I Wouldn’t Change It!

I Love My Life and I Wouldn’t Change It!

God has blessed me with a set of skills that allows me to affect people in a positive way everyday. I get to make people healthier, I get to help them reach their goals, and I get to help slam bars. This week alone I get to be on my podcast Weightlifting Talk two times where thousands of people tune in to learn about strength and to have a good time. Yesterday I was with Coach Joe Kenn at the Carolina Panthers Stadium. I got to watch him put these phenomenal athletes through their workouts, and I had the privilege to attend a lecture from Coach Kenn. Coach even gave me props in a room full of collegiate and high school strength coaches! While I was there I hung out with the infamous Martin Rooney (Training for Warriors) and my boy Chris “Ox” Mason. I just feel that my whole life has been in preparation for this moment in time. This weekend I am super excited to be helping coach Team MDUSA, the professional weightlifting team. This event takes place at Summer Strong in Columbia, SC, so I will get to coach a sport I love and chill with friends from across the country. I know that Zack Even-Esh, Chad Wesley Smith, Donnie Thompson, and Coach Kenn will all be there, so I am jacked. These guys are not only friends, but they are tops in my industry. I can’t wait to catch some of their lectures.

The point to all of this is to say “be patient”. God is working out His plan perfectly! Sometimes the bad times are to set you up for the great times. I say keep learning, keep growing, and keep slamming bars. I believe that everyone “slams bars” differently. My “slamming bars” is weightlifting and powerlifting, but your’s might be 5Ks, marathons, triathlons, or Highland games. Just keep pushing the limits of your body and mind, pick a career that you love, and I believe that your life will be filled with joy.

Love your life or change it!

http://www.MashElitePerformance.com